What are Amino Acids and How Do They Benefit You?

Make amino acids work for you with this easy-to-understand guide

You’ve heard the term before, but have you considered exactly what amino acids are? We’re breaking down the ins and outs of these essential proteins to help you give your body what it needs to live vitally.

What are amino acids?

Amino acids contribute to the development of protein within the body and are vital in promoting wound repair and encouraging healthy tissue in muscles, bones, skin and hair. Amino acids are also crucial in eliminating waste deposits related to metabolism (1).

Foods Containing Amino Acids

Out of the 22 amino acids, there are nine essential amino acids: Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, and Histidine (2). Foods containing all nine of these amino acids are called complete proteins (3). Some of these complete proteins include (4, 5, 6, 7):

Eggs

Beef

Chicken

Fish

Quinoa

Buckwheat

Chia seeds

Soy

Whey

These complete proteins are essential to our overall health, which is why they are comprised of the essential amino acids. Our bodies need all nine of these essential amino acids for basic health; since our bodies cannot make them naturally, we must get them from other sources (3).

Making a complete protein

Foods that lack one or more of the nine essential amino acids are called incomplete proteins, and must be supplemented with other proteins to make up for the missing amino acids. Nuts eaten on their own, for example, are an incomplete protein because they don’t have all essential amino acids (called non-essential amino acids), but when you add a balancing food that contains the missing amino acids, you get a complete protein! You might be surprised to see just how many foods we eat together that make up complete proteins. It’s as if our body know how to make smart combinations.

What amino acids can do for you

Amino Acids for Youthful Skin

Studies have shown that amino acids, like Glutamine, can contribute directly to healthy hair and skin by supplying essential nutrients to strengthen connective tissue that supports skin elasticity, and hair and nail strength (13, 14, 15). Glutamine, a non-essential amino acid, is vital in maintaining skin health, however, our bodies produce it more slowly as we age (1). Since Glutamine regulates the acid-base balance, it can support skin firmness (20).

Two amino acids in particular–arginine and carnitine–form creatine, which supports natural skin functions that ultimately produce collagen and elastin through cells that can repair damaged DNA. The formation of collagen through creatine is important because connective tissue is protected and contributes to strong tendons, cartilage, and ligaments. Healthy skin is reliant on the formation of collagen in order to replenish moisture which reduces fine lines, increases elasticity, and increases skin smoothness (16).

Amino Acids for Weight Management

Studies have shown that high-protein foods help people feel fuller, longer, as opposed to foods heavy in carbohydrate or fat content, ultimately reducing overeating (6). A majority of Carnitine, a non-essential amino acid, is found in the muscles (12). Carnitine has been shown to supply oxygen to muscles, which can aid in exercise recovery (22).

One of glutamine’s claim to fame is improving gut health, but glutamine can also be converted to glucose without affecting the body’s glucagon and insulin counts. This enhances the energy supply while passing up fat storage caused by insulin (8). Essentially, Glutamine protects your body from storing sugars and fats, allowing you to feel more energized and alert.

Amino Acids for Muscle Development

Amino acids are essential for the growth and development of muscles (2). Methionine, one of the nine essential amino acids, has been shown to promote the production of creatine, which aids in the development of muscle mass (9), while Lysine can help muscles recover after extensive movement (10).

One study showed that rats that were given essential amino acid supplements experienced increased muscle development, as well as bone mass and strength (11). This was due to increased calcium absorption within the bones as a result of the amino acid supplement (21).